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Endurance 5/10/2017

9
May

Endurance 5/10/2017

Burg CrossFit – Burg Endurance

Warm-up

Warm Up 8 emom AS,Plank,Push,DU (No Measure)

8 minute EMOM

min 1: 10-15 air squats

min 2: 30 second plank

min 3: 15-20 pushups

min 4: 30 double unders

repeat steps 1-4

Metcon

FT 100 Burp, EOMOM CALAssault (Time)

For Time

100 Burpees

EOMOM

10/7 Calories on Assault Bike

Rx+

100 Weighted Burpees

Scaled

Burpees to a Box

2k Row (Time)

Max Effort 2k Row